Shoulders · Compound

Single-Arm Landmine Shoulder Press

A one-arm press along the angled path of a landmine bar that trains the front of the shoulder.

MAIN MUSCLE
Front delts
ALSO WORKS
Upper chest, Triceps, Serratus anterior
EQUIPMENT
Landmine, Barbell
LEVEL
Beginner
REPS
8-12
TEMPO
2-0-1
THE FIGURE FROM THE APPWORKING MUSCLE

HOW TO DO IT

  1. Stand facing the landmine with feet shoulder-width apart and hold the end of the bar at your shoulder with one hand.

  2. Brace your abs, squeeze your glutes and keep the elbow under the bar.

  3. Press the bar up and forward until the arm is straight, letting the shoulder blade move with it.

  4. Lower the bar back to the shoulder under control, then switch arms after your reps.

COMMON MISTAKES

  • Leaning back and arching the lower back; keep the ribs down and lean slightly into the bar instead.
  • Twisting the torso to push the bar up; keep hips and shoulders square to the landmine.

TIPS

  • Reach a little further at the top so the shoulder blade wraps forward around the ribs.

QUESTIONS

Which muscles does Single-Arm Landmine Shoulder Press work?

The main muscle is Front delts. It also works Upper chest, Triceps, Serratus anterior.

How many reps should I do?

FORGE suggests 8-12 reps for Single-Arm Landmine Shoulder Press. The app adjusts sets and reps to your goal and level.

What can I do instead of Single-Arm Landmine Shoulder Press?

These train the same muscles: Landmine Press, Seated Dumbbell Shoulder Press.